The latest update on my podcast. I hope that you enjoy these!! They are new and fun and for those who are “not so into reading”, they are PERFECT!!! Feel free to download these fitness podcasts and enjoy them anywhere.
THE LATEST UPDATE TO THE 4FitBodies Personal Training Podcast
For all those in Douglasville and beyond who have enjoyed my personal training blog — here is the latest addition — a personal training podcast!! So ENJOY!!!
Dave
Here is the Personal Training Article and Sports Training Article that I write each month for the Chapel Hill News — Enjoy the August Edition!!
The Weekend Warrior
David Hansey
NASM Certified Performance Enhancement Specialist
NASM Certified Sports Fitness Specialist
NASM Certified Personal Trainer
I write a lot about Sports Specific Training and Injury Prevention for the athlete. Sometime I think that many people get confused when it comes to the term “athlete”. While I train and appreciate the professional, Olympic and elite athlete as much as anyone else does, I also appreciate Mr. “Joe Average” who goes out on Saturday morning for a fun round of golf with his friends. Or the weekend casual tennis player or weekend cyclist. It is this group of people who generally ignore their fitness and whether their body is in condition for their sport. Sports Specific Training is as critical to this group as the elite athlete, especially when it comes to injury prevention.
How many weekend casual golfers do you know who complain about back pain the day after they play a round of golf. What they fail to also tell you is that the second half of their game, the back 9, was much worse than the front 9. Why is that important? Well, it is generally a sign of fatigue. Most likely, your body is not in condition to play 18 holes of golf. Some cardiovascular training will help with the fatigue factor and some strengthening of key muscles for golf (such as your core) will allow you to use the proper mechanics that you were taught when you learned to play golf to ensure accuracy on every stroke.
Another example is with weekend tennis players who falter in the last game or last few sets or miss balls that they think they normally would have returned. The reasoning is that you need to work on your lateral strength and agility which are not common to everyday activities so the only time you may be using those key muscles for tennis may be on the court, which accounts for your lack of progress. Again, pain in the knees, ankles, elbows, shoulders and wrists are all common to tennis players who are not properly conditioned for their sport. These minor aches and pains can be repetitive use injuries that get worse every time you play so learning a few conditioning moves to add to your workout to eliminate these is always a good idea.
I think many people don’t realize that sometimes it is only changing or adding a few moves to your workout to get the results you want, improve your game and prevent injury. Often, depending on your current workout and sport, we may be talking about as little as 2-3 exercises so not a huge time commitment and often these replace or improve moves you are already doing. And with some clients, learning to train more specifically for their life and body has allowed them to reduce their workout time commitment. So if you are unsure what to do and feeling those weekend warrior aches and pains, a few sessions with a certified personal trainer is always a good idea. For more information on Sports Specific Training, call me at 404-514-1896 or visit my website at www.4fitbodies.com.
Often, when people are in pain, they tend to shy away from strength training. They are worried about further damage to their already aching body. Often, this is the opposite of what they should do. Strength training can help reduce the recurrence of many painful afflictions and can also help to reduce your risk of other medical conditions. There is one drawback, YOU HAVE TO KNOW WHAT TO DO.
You are UNIQUE so don’t approach your strength training program with a one size fits all approach. You have different needs and limitations. If you have an injury, you need to take that into consideration. Did you discuss a rehabilitation plan with your doctor? Has your trainer given you a workout to help with the problem? A certified trainer is trained to design a workout that takes these issues into account.
What are your goals? Do you want to prevent bone loss? Then your goals are different from someone who just wants to look good at the beach. Your strength training workouts should not be the same. To prevent bone loss, you will want to do a lot of big muscle moves (such as squats) to stimulate the bone.
You are also a different size than everyone else. If you are 5 feet tall, you should not be jumping onto equipment with no adjustments after a guy who was 6 feet tall. Adjust the machines, the weight and the exercise to match your needs.
And, remember, if you need help, ASK!
Yep — the first podcast for 4fitbodies is here — it is all about getting started with fitness and meeting your goals so go check it out — I think you will LOVE IT!!
My Latest Monthly Article from the Chapel Hill News
Safe Summer Sports and Your Child
David Hansey
NASM Certified Performance Enhancement Specialist
NASM Certified Sports Fitness Specialist
NASM Certified Personal Trainer
Since more than 30 million children play organized sports in the United States and many more play individual sports (including inline skating, trampoline, bicycling, skateboarding and swimming), it seemed a good time to discuss sports safety and sports injury prevention for children. Think the risk is low that your child will be injured? Well, let’s consider the statistics according the American Academy of Pediatrics (AAP):
More than 3.5 million children under age 14 get hurt annually playing sports.
775,000 of those injuries were severe enough to require an emergency room visit.
Injuries range from minor scrapes and sprains to death. Yes, that’s right – Death!!
It is a sad fact that children die every year doing what they love. This should also be a huge wake up call for you as a parent to ensure you are doing everything that you can to prevent your child from having any kind of injury. There are many things you can do to reduce the risk, some of these are:
Ensure your child has ALL of the safety equipment necessary and that it is used properly and fits properly. (nets around trampolines, helmets for cycling, proper footwear, etc)
Ensure your child knows the rules of the game. (sounds simple but rules are like traffic lights and prevent injuries)
Ensure that your child knows how to properly hydrate and that you provide them with water so they can prevent dehydration and heat related conditions.
Ensure that your child is healthy enough and fit enough for their sport. A pre-season physical with your doctor is the best place to start! Your doctor can assess your child’s health and any conditions that may require attention prior to starting a sport.
The American Academy of Orthopedic Surgeons recommends that children and teens see a doctor for a pre-season check-up. They also recommend that children and teens use a trainer to get in shape if they lack conditioning. Remember, your child cannot go from the couch to the playing field overnight. And many sports have specific requirements. So if you have any concerns, a body assessment and a few sessions with a trainer who is certified in sports training is a very good investment in your child’s well-being.
I know many of these items were directed at children, but remember, these guidelines also apply to you!! So do what you can to have a healthy, injury-free summer for the entire family!! For more information on Sports Specific Training, call me at 404-514-1896 or visit my website at www.4fitbodies.com.
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